In this article you will find out about dosage, usage, benefits and reviews of L-Tyrosine and 5-HTP nootropics.
L-Tyrosine and its effects:
L-Tyrosine or simply tyrosine is a nonessential amino acid synthesized from another amino acid called L-phenylalanine. Tyrosine is naturally found in protein-containing foods like fish, eggs, milk, cheese, chicken, and soy products. Although rare, a genetic disorder called phenylketonuria (PKU) inhibits body’s production of tyrosine.5 This requires tyrosine supplementation because if left untreated, it may cause some serious physiological, neurological and intellectual consequences.
The effects of tyrosine, including cognitive enhancement are well-researched. Energy boost, enhanced motivation, better memory formation and recall as well as contribution to the so called fluid intelligence are the key cognitive effects of L-Tyrosine.
Tyrosine is the precursor of dopamine and norepinephrine neurotransmitters.1 These neurotransmitters facilitate nerve cells communication and influence mood.
“As tyrosine enhances and regulates brain dopamine levels, it modulates cognitive functions.”
This explains why tyrosine supplementation has been widely studied in the treatment of various dopaminergic-related pathologies, such as Parkinson’s disease, depression and attention deficit disorder.1
As a nootropic, tyrosine has been demonstrated to promote cognitive flexibility by repleting cognitive resources in healthy adults.2 This suggests that cognitive flexibility processes are sensitive to dopamine neuromodulation.
Interestingly, most scientific studies analysing the ability of tyrosine to alleviate the effects of stress originate from research units attached to US military.3 For example, it has been demonstrated that tyrosine supplementation reduces the effects of stress and fatigue on cognitive task performance in a group of 10 cadets undergoing a combat training course.4
Extreme levels of stress are known to deplete the brain’s dopaminergic resources. As a good dopamine regulator, L-Tyrosine makes it easier to deal with acute stressors and/or cognitively demanding tasks. Therefore, this nootropic may be particularly effective at preventing from acute stressors.
The daily recommended dosage of L-Tyrosine is between 500-2000 mg. It is recommended to take tyrosine on empty stomach.
5-HTP and its effects:
5-HTP (5-Hydroxytryptophan) is a chemical made from an essential amino acid called L-tryptophan and the precursor to serotonin (5-HT).6 Serotonin is the main regulator of mood and behaviour. Therefore, 5-HTP supplementation is known as the most effective way to restore the levels of the “happiness neurotransmitter” in the brain. As a supplement, 5-HTP is typically derived from the seeds of the African plant called Griffonia simplicifolia.8
Additionally, 5-HTP is very effective at increasing the levels of serotonin as it easily crosses the blood-brain barrier. Following an oral dose around 70% of it ends up in the bloodstream.8
“It effects are described as ‘euphoric’ and without providing any stimulatory effects.7″
5-HTP may be effective at treating different conditions, including depression, anxiety, fibromyalgia, insomnia, migraine and even obesity.8 For anxiety or depression, the recommended daily dosage is between 150 and 300 mg. 5-HTP should be taken with a meal.
Using L-Tyrosine and 5-HTP in a stack:
The combination of L-Tyrosine and 5-HTP is a great natural way to alleviate the symptoms of depression and anxiety. Supplementing yourself with L-Tyrosine and 5-HTP may help you restore the natural balance of important neurotransmitters while also taking advantage of cognitive function improvements, like increased concentration and memory.
As it is the case with a lot of natural supplements, combining multiple compounds into a “stack” is likely to produce much stronger results than taking them separately. From various reviews, L-Tyrosine and 5-HTP appear be synergistic, amplifying the effects of each individual supplements.
5-HTP seems to magnify Tyrosine’s effect on mood improvement, as dopamine and serotonin levels go up. The users of such stack typically report general positive changes to focus, stress management abilities and concentration.
In fact, it turns out to be an excellent way to combat social anxiety disorder (SAD). This combination makes it much easier to speak to other people, even in front of large groups. L-Tyrosine and 5-HTP are also great nootropics at helping individuals with different symptoms of depression. Furthermore, those who suffer from ADHD also receive a very much welcome effect of calmness and focus.
Therefore, taking L-Tyrosine and 5-HTP supplements while maintaining a healthy diet can produce a very safe and profound effect for our physical and emotional well-being that may prove to be absolutely worth it.
Is it safe to use L-Tyrosine and 5-HTP in a stack?
Most people tolerate these natural supplements very well. Thus, generally there are very few reported side effects of L-Tyrosine and 5-HTP. However, you should bear in mind that all supplements, including L-Tyrosine that boost dopamine and norepinephrine levels may potentially result in a risk of side effects linked to high metabolism. Fast heart rate, digestion problems and migraine headaches are sometimes reported following the use of such supplements. Therefore, you should not exceed the recommended dosages. Plus, 5-HTP is a great supplement to use to mitigate such side effects.
- Jongkees, B.J. et al. 2015. Effect of tyrosine supplementation on clinical and healthy populations under stress or cognitive demands – a review, J Psychiatr Res. 70, 50-7.
- Steenbergen, L. et al. 2015. Tyrosine promotes cognitive flexibility: evidence from proactive vs. reactive control during task switching performance, Neuropsychologia. 69, 50-5.
- Young, S.N. 2007. L-Tyrosine to alleviate the effects of stress?, J Psychiatry Neurosci. 32 (3), 224.
- Deijen, J.B. et al. 1999. Tyrosine improves cognitive performance and reduces blood pressure in cadets after one week of a combat training course, Brain Res Bull. 48 (2), 203-9.
- Brown, C.S. & Lichter-Konecki, U. 2015. Phenylketonuria (PKU): a problem solved?, Mol Genet Metab Re. 6, 8-12.